Winter Road Cycling Tips from Darren Gorden:
Certainly ride outside when you can through the off-season. Nothing beats being out in the elements and a constant change of scenery to keep the mind alert.
However, if you are forced to train indoors due to weather or other conditions, here are a few ideas to get through those dark, wet and cold months until it is again feasible to venture outside and challenge the elements.
Gym work Weights And Strength Training:
Weight training can be off benefit when we are in the darker months of June and July, Off-season weight, strength, and power training I have done over the years and totally recommend, Weight training is a "comfortable" alternative to going outdoors in the cold dark and wet months
Weight training with high reps, high sets and low weights certainly trains commitment and toughness and you can gain great benefits from this type of training. .
Weight training of this kind brings general strength to all the main muscle groups, enhances coordination through core strength, this is known around as probably the best form of "cross-training" in cycling.
Running off road doing hill bush runs can also be of benefit which is great for strength and getting your heart rate up and getting your body up to your aerobic capacity.
Indoor Cycling and Spin Class:
Also when the weather is bad outside, one of the most common forms of training is the indoor trainer or a quick tip everyone should teach themselves how to ride rollers, the rollers are so sensitive to smoothness as if you don’t keep a straight line you will be off, they have also a advantage of teaching good form and bike handling skills of steering the bicycle.
Certainly It is possible to do almost all kinds of training on the indoor trainer. Certainly of how much time you have and what can you handle?, also is good when you have been injured and unable to ride on the road due to an accident or time is against you getting out during the day to other commitments.
Spin classes that are run by the gyms are also very popular in the winter and certainly give you a great work out aerobically and is very good for general fitness as well.
Till next time stay safe and been seen out there.
Update from Darren Gordon
It has been a busy couple of months for me cycling wise building up to the New Zealand Cycling Nationals which were held recently in Wanganui.
In March I rode in a couple of Wellington Cup races which build me up a good base leading up to Nationals at the beginning of May.
In April 3 weeks out from Nationals I rode in the Wellington Time Trial and Road Championships which were on consecutive weekends, in the Time trial in the Masters grade I finished 2nd overall loosing over 1 minute to the winner Ben Knight from Masterton.
After Wellington champs I then felt my training and Preparation was going very well I was in the best shape in some years heading into the important part of the season with Cycling Nationals, my target race was the 25km individual time trial which was on the Thursday 05th May in Wanganui.
Here is a quick summary of my recent results:
2nd NZ Masters 40km Time Trial Champs- (35-39 Age Group)1st Wellington Cup 40km Individual Time Trial (Penny's Cup) April Results:
Happy pedaling and be seen as Winter is fast approaching.
Race day started early again and the day was shaping up to be a good one. Some cloud cover and spots of rain, meant the temperature wouldn’t be hitting the highs of the North Island rounds. A couple of smooth practice runs with no problems had me feeling good about this race. I was leaving my riding buddy behind in the top section and felt I was getting faster and faster. The track was holding up well but come seeding run I really noticed the difference. Chutes were cutting up rough, berms were blowing out and the dust was into everything. The returning pro riders were making light work of it with Justin Leov coming in on a sub 5.00 minute time with a 4.46! I had timed myself in the high five minute times but nowhere near where these guys. On my seeding run I rode it at about 70%, taking it really easy with a tree hug in the middle of a fast exit section which probably took off about 20-30 seconds. The result was I seeded 3rd and only half a second behind the second place getter.
As my race run started the top section was fast, with me feeling good about how it was going. Just before the firebreak section is a log drop which I had hit so many times before, but for some reason the ground decided to grab my front wheel and throw me over the bars. Although separated from my bike it wasn’t a bad crash I thought, and I was quickly back on the bike again. This is where my race run took a turn for the worse… Trying to catch up time I was putting in pedal strokes where I hadn’t before riding section a lot more loose than I had before. This resulted in me being thrown over a berm into the dust and foliage on the other side and my bike doing a cart wheel down the bank. I knew I had thrown it away and could only watch as the other rider went passed as I got back on the track.
I coasted the last section and crossed the line in 5th meaning I still got a podium which I couldn’t believe! That tells me I was on a winning time if I could have held it together…..I’ve attached a photo of me on the podium thanking Penny Farthing Cycles, Giant Bicycles and Fox Clothing and I will forward through a couple of high res riding shots soon. Never mind, this week its Christchurch and the Living Springs course in Governors Bay. When I went to Nelson I was sitting 2nd and now after the above result in Nelson I’m sitting in 4th place of the points table so I really need to step it up to get in the top 3 for the overall. I’m only 8 points behind the guy in third so here’s hoping for a smooth run! Again a huge thanks for all of your support for the season.
An Update from TK Robb 10/2/2011
(Penny Farthings Sponsored Tri Specialist)
By TK Robb
The run section of a triathlon race is probably considered the hardest part of the race, mainly because it's after you have already pushed yourself in the swim and then again on the bike, but also because the sudden transition from cycling to running takes a while for the different muscle groups to adapt and re-distribute blood flow to the muscles that need it most.Add a comment
It was an early start on Saturday but after walking the track the first thing I liked was the steep chutes which suit my riding style and is a personal favorite. I practiced right through Saturday and managed to get a good clean day in. I still wasnt sure how I would go as Darren Henderson (previous NZ DH Champ) has come back out of retirement and is now in my class with his 'Team Monster'. Unfortunately for Darrne he had a crash which saw him out of the finals with injury.
Sorry we were unable to reproduce Vaughan's Photo's but will get them up as soon as possible...Add a comment